T Nation

Pete's Training Log

My current goal is a 500 lb deadlift. I am at 460 as of 2/24/10. Im starting the Coan Phillipi program with some tweaks of my own.

Im currently 6 foot 195 lbs. I take creatine, Flameout, Rez-V, and Surge on occasion, as well as whey protein. I will be starting Surge Recovery soon.

I started the new routine on 3/2/10 and went as follows. I start all deadlift and squat training with 10 minutes of light cardio, then 10-15 minutes of foam rolling and dynamic stretching and glute activation exercises.

Deadlift {75%}
135-5
225-3
275-3
325-1
375-2 Went up easy

Speed Deadlifts {60%}
300-3 reps-8 sets 60-90 second rest periods

Circuit
SLD-275-8-2 supposed to do one more set but wimped out
Pendlay Rows-165-8-3
Chin Ups-8-3
I skipped the Arched backed good mornings as I need to learn the movement having never done them. I will put some time into it this week, starting light and focusing on form.

Not used to that kind of Deadlift volume. But over all had a great work out.

Im typing this the day after and I have significant soreness in my hammies.

The 500lb Dead attempt will be done on my birthday, May 11th.

Bench Press {Wide Grip}
95-5
135-6
155-3
165-3
185-2
205-2
225-2
235-2
245-1

Presses off pins (2 inches off chest, medium grip)
115-8
135-8
155-6

I am new to this movement. Needs work.

Incline Dumbbell Presses
75-8
80-6
80-4

My Bench needs work. However my main focus is on my Deadlift. After I reach my Deadlift goal I will then switch more of my focus to my bench, for a goal of 315 by July or perhaps sooner.

Box Squat (15 inch)
135-5
225-5
275-3
315-3
365-1
395-1 Little bit of a grind, but not bad
225-8

Spud ab pull downs

4 sets 6-10 reps 90-120lb

The day before…
Bent over rows off pins
135-8
155-8
185-8
205-6

Pull Ups (neutral Grip)
3 body weight
3 with 40lb
3 with 50lb
3 with 60lb
8 body weight

One set of Kroc rows, 85lbs 10 reps each side

I have had signs of over training this week, specifically after the deadlift routine. So I have taken the volume and intensity down on other lifts. Trouble sleeping and lack of motivation were the symptoms.

Just started Surge Recovery after the squat work out. Great tasting stuff.

Standing Military Press (Strict)
45-8
95-5
135-5
145-5
155-6
165-4

Seated Dumbbell Presses
70-5
70-6
70-5
70-5

Calve raises (standing)
4 sets

Taking Monday off.

Deadlift (80%)
135-5
225-5
315-3
365-2
405-2 Easy

Speed Deadlifts (65%)
335-3-8 60-90-second rest periods. Suprisingly easy
RDL
225-8-3
In and out. Good training. Saving Back work for later in the week.

Bench off Pins(Wide Grip)
45-5
115-5
135-5
185-3
205-3
225-3
235-3
250-3

Bench(Wide Grip)
135-3
205-3
225-3
235-2
205-6

Standing Tri Extensions
105-8
125-8
135-6
135-7

3 sets of push downs for high reps

Im thinking the extra Triceps training will help my Bench

Benching is my least favorite main lift. It also so happens it is my weakest area because of it. I need to change that.

Box Squat (15 inch box)
135-5
185-5
225-5
275-3
305-3
315-3
335-3
365-3

Pull Ups (Neutral Grip)
Body weight-5
45lb-5
45-5
45-5

Pendlay Rows
135-8
185-8-3

Not the greatest training ever…wasn’t mentally all there…but good enough.
Overhead presses Monday.

Ive gained some weight. I am currently at 200.5 lb. Eating more good fats. Flame out, nuts, almonds, avocados,grass fed beef, salmon etc…Its helping. Good fat…is good.

Got sick for over three weeks. Finally got better and get a pinch nerve in my neck my first day back to training while benching. Was so pissed off I finished my training for the day anyway…bad idea.

Training for the past week went as follows.
4/8
Bench (Switched permanently to medium grip for all benching)
45-8
135-5
155-5
165-5
185-8
I hate benching for the record
Dumbbell Incline press
70-8
70-8
70-6
70-5
Triceps Extensions Standing
105-8
125-6
125-5

Im going to start doing more triceps work as Im switching to a more narrow grip to protect my shoulders in the long haul. Have lost a bit of power due to the grip change.

4/10
Box Squats(15 inch box)
135-5
225-5
275-3
315-2
335-2
365-2
345-2

Saftey Squat Bar SLD(First time doing these)
145-8
235-8
285-8

Spud Ab Pull Downs
80-10
110-8
120-5
110-8

Lost a bit of strength due to being sick for so long…but as bad as I thought It would be.

4/11
One arm snatches
75-3-2
85-2-2
95-2-2
110-2-2

Standing OH press
45-8
95-5
115-3
135-3
155-3
185-3
165-3

Dumbbell Press Seated
70-6
70-7
70-5

BNP
115-7
115-8

4/14
Deadlift
135-5
225-3
315-3
365-2
405-1
435-2

Speed Deads
355-3-4

15 BW pull ups PR

Still sticking with the Coan Deadlift program…kind of.
Hitting 15 reps for the pull ups felt good…didnt know I had it in me, let alone after my deadlift routine.

4/15
Bench
45-5
135-5
155-5
185-3
205-3
225-3
165-10

Flat Dumbbell Presses
70-10
80-8
80-8

Close grip pin presses
135-8
185-8

Ab work

One arm snatch
75-2-2
90-2-2
110-2-2

Standing OH Press
45-5
115-3
135-3
155-5
165-4

Pull Ups(neutral grip)
Bw-5
50-6
50-5
50-5
Bw-9

Had a terrible squat day. Im to ashamed to post the numbers. Just was not there mentally. Got a lot going on in my life at the moment.

I did manage 3 sets of easy Kroc rows at 95lbs to salvage something. My back has never been stronger but am lacking in many other areas.

My bench sucks and my quad strength needs work. If I miss a deadlift it is always off the floor to the knees(quads). lock out has never been a issue.

Im thinking, ditch the box squats for regular squats…narrow my stance and some front squatting.

Dead Lift
135-5
225-3
315-3
365-2
405-1
455-2PR

Speed Deads
365-2
365-2
365-2
365-2
365-2

Spud Ab Pull Downs
80-20
110-10
120-8
120-8

Personal rep record went up pretty easy. I just might make that May 11th target yet.

Had some family issues that needed my attention out of the state…but…Im back after a week.

Bench
45-8
95-5
135-5
155-5
165-5
175-5
185-8

Standing Overhead Press
95-5
135-5
155-5
165-3
3 sets of triceps cable push downs

Quick training session. I really need to get in a routine and stick to it to make the strength gains I am after. Life often has other ideas. If I make the 500 Dead May 11th it will be from mental strength more so than physical.

Man, I think you will get it on will alone man…Have you been working much on your technique or just trying to pull more weight each week?

[quote]Alpha wrote:
Man, I think you will get it on will alone man…Have you been working much on your technique or just trying to pull more weight each week?[/quote]

I try to work on technique every dead session…especially on my speed deads. Im uping the weight every week come hell or high water. Im not going to be dumb enough to not have a deload week…but I have missed so many days I dont feel its necessary at this point…although I want to wait until after May 11th to do so. Im hoping your right…If there is a will there is a way as they say. Thanks for the encouragement

Deadlift
135-5
225-5
315-3
365-2
405-1
465-2 60 sec pause between reps

Speed Deads
315-3
375-2
375-2
375-2
375-2
375-2

Feeling pretty strong. I need to eat like a horse and keep at the training consistently to make my dead line. Time will tell.

Bench(yuck)
45-10
145-5
160-5
170-5
180-5
190-5
205-6
My technique is improving. I will be prioritizing my bench after I hit my 500 Deadlift. My goal is a 315 bench by August.

Pull Ups (neutral grip)
10 Body weight
60lbs-3
60-3
60-3
60-3

Pendlay Rows
135-8
155-8
185-8

Short and sweet. Squats tomorrow.

Squats
135-5
185-5
225-5
245-5
275-3
295-3
315-2
My lower back was still fried from Deads a few days ago…along with the fact that I haven’t done regular squats in a while made for low numbers. My squat needs work. Once I get the technique down Im sure the poundage will go up.

Leg Press
200-10
400-10
600-10
800-7

First time doing these in years. Sore today. My back was burnt out so I figured I would salvage some leg training with some leg presses. Good supplemental work. Definitely not a core lift…but I think there underestimated for supplemental work…as long as you go knees to chest with the seat all the way back on every rep your quads hams and glutes get pounded.

3 sets of standing calf raises